Training for this meet has been an intense endeavor. I have prepared to my fullest on making sure I have all my equipment packed, my mentality in check, and my goals in sight. That being said, there’s no doubt in my mind that this is all in thanks to my coach, Tyler, along with my family and friends. They’ve pushed me through tough times, been there for me when I’ve needed support, and have always reminded me I’m not alone in this journey. And seeing as I’m finally going to Raw Nationals, I thought I’d share some basic information of how I’ve gotten to this point. Nutrition is a major factor in powerlifting, and I’ll cover that topic later. But for now, I’d like to share my overview of fundamentals for any workout program that you decide to undertake. This post will serve as a check and balances system where you can make sure your routine meets set standards that will guarantee you meet your physical goals. Now I know some will disagree with what I have to say, and there’s no doubt my opinion isn’t exactly right, but I feel this is what’s worked for me.

1. The Big Three

The “big three lifts” are mostly agreed to be the cornerstone of all programs by practically all fitness pros. These exercises are known to produce the most muscle recruitment due to them being multi-joint movements. That being said, it’s essential you know the basics of each.

Bench – The best way to get the most out of the bench press is to make sure you have a full range of motion (ROM). I recommend setting up your bench by retracting your shoulder blades (scapulae) on the bench, having your feet firmly on the floor, hands placed where if feels comfortable on the bar, and making sure to lift off keeping the shoulders in tight then move the bar all the way to the chest and back up.

Squat – To begin, start off with the bar in front of you, grab the bar shoulder width apart (whatever feels most comfortable), place the bar on your back, walk out using the least amount of steps possible, and take a breath in to keep the core tight. When lowering for your squat, make sure to reach bellow parallel with your hip joint below your knees and stand back up.

Deadlift – Deadlifting requires one task. To push yourself and see how much you can lift. To start, stand shoulder width apart with the bar almost grazing your shins, and lower your self to the bar keeping your back in a natural position. Grab the bar, and make sure to take a deep breath in order to form a tight core. After that, pull and keep good spinal position.

2. Accessory Work

The point of accessory work is to supplement for your other lifts or weak points. The way you chose them is by finding what you need to improve on. This will serve as what you do after your main movements. For example, if you’re a bodybuilder and have a weak upper chest, you might focus on incline bench. If you’re a powerlifter and have an issue with locking out the bench, you’d want to pick an exercise that hits your triceps such as close grip bench or floor presses.

3. Focus on Technique

This one is self-explanatory. Always have near perfect form. Train your body to be efficient at the movements and exercise you do, so that when you’re under a heavy load you won’t get hurt or injured during the conduction of your exercise.

Here’s some links to check out made by Mark Bell at Super Traning Gym

Bench- https://www.youtube.com/watch?v=Eju5IC5bXJQ

Squat- https://www.youtube.com/watch?v=DsXj2fQ4uow

Deadlift- https://www.youtube.com/watch?v=Z7LdTekoZ94

4. Consistency with Programs

You’ll never see progress if you always switch around your program. Stick to something for 90 days to start seeing solid results. I know many people who jump around because they didn’t make progress in two weeks. That train of thought is short term, and will get in the way of you meeting your fitness goals. Focus on being consistent and your desired results will come.

5. Recovery

Many people never consider the thought that what they do outside the gym can affect their results. This can be from staying up all night to not fueling your body correctly with the proper nutrients to rebuild your muscle. I recommend you aim for a full night of sleep and focus on your required nutrition. Also for others, who want to be more proactive about recovering, look into different methods of soft tissue work (foam rolling, trigger points, flossing, massages). My personal favorite is foam rolling due to it being commonly available in the gym. For messages, I’d recommend deep tissue.

Here’s a link to  Dr. Kelly Starrett’s (Recovery Expert) youtube channel and also check out his book, “Becoming a Supple Leopard”

https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA

Your goals might be setting high standards for yourself, but no matter the stakes, you can make it. No matter how different your personal routine is, by following these quality rules, you can reach the perfect physique, max, or any other fitness related goals. Never give up, and keep strong my friends.